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Post by pritchard on Apr 30, 2014 16:08:44 GMT 10
I think the answer is that you get a slightly different training effect. Benching 150 reps spread across 4 days is going to develop skill much better than the same amount of reps in one or two sessions. Frequency is the preferred option for both recovery and skill acquistion- but in places the aim will be to put in a ton of work. The volume and intensity changes from session to session and this is part of a calculated plan to produce the best results. I understand that optimal development occurs not through straight linaer progression, but waving up and down in four week blocks- but also within a week to allow to the best balance of recovery/adaptation/volume.
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Post by sealion on Apr 30, 2014 16:16:52 GMT 10
I don't know the answer to any of your question, but i am commenting because you bring up some very interesting points that i have sometimes wondered about.
I've always thought the double sessions were there, as you indicated, to be "fresher". I certainly find i can push a little bit harder (bump the weights up by 2.5kg every now and then, add a set/rep here and there) when i do double sessions as intended. Nowadays in an effort to reduce time, i generally just do double sessions as pyramids. This habit came in mainly when i ran 3-day per week programs over 6-days (upper/lower splits), but even though im back to the standard 3-days i still do double sessions as pyramids because it usually saves me 10-20minutes.
3+hour sessions generally just leave me ruined with no appetite + no will to do anything other than sleep. Not quite sure what hormonal response that is meant to achieve.
I have no clue about the GPP-between-mainlifts. I have never really done it that way without specific purpose. In my mind it seemed more suitable to devote my energies to the main lifts. I've now started occasionally doing some glute activation exercises, before squats for the specific purpose of trying to get them to fire when needed while squatting. Perhaps that is the reason of flies before bench?
Hopefully someone more knowledgeable + experience can share their insights.
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Post by battler on May 1, 2014 15:41:35 GMT 10
3h sessions are essential preparation for competition, as it takes about 3 hours (sometimes longer) to go through your warmups + comp attempts (1h per lift avg).
You get used to it quickly.
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Post by pericu on Jun 15, 2014 16:39:07 GMT 10
Exactly what I was asking myself. Other than training your condition to handle heavier load over a long duration of time (prep for comp) I can not really find any reasonable explanation. Furthermore I would modify the GPP to the end of the session. As described in the sticky. In a other forum, BenchPolkov already commented on a post of mine, modifying the templates to higher frequency. I thought of something like that; Based off of week 2 #37 - Day 1 Squats, GPP slot 1, SPP slot 1
- Day 2 Bench, GPP slot 1, SPP slot 1
- Day 3 DL, GPP slot 1, SPP slot 1
- Day 4 Bench, GPP slot 1, SPP slot 1ยด
- Day 5 Squat, GPP slot 1, SPP slot 1
- Day 6 Bench, GPP slot 1, SPP slot 1
It's the same volume and all that stuff, just that you split up the workouts throughout the week. Not everyone wants to spent 6 days a week in the gym, but for me, I work right beside my gym and am going before work. So this would fit me more than 3xweek 2-3 hour sessions. |
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